Vitamin D is a fat-soluble vitamin for a healthy immune system and strong bones. The body uses vitamin D for many important things. It helps the immune system work well and helps the body absorb calcium, which is important for healthy bones. Low vitamin D levels have been connected to many health problems, like rickets, osteoporosis, and cancer.
Most people can get adequate vitamin D from a balanced diet containing foods naturally high in vitamin D or adding this nutrient. Most people can obtain sufficient vitamin D by spending enough time in the sun. People may need supplements sometimes to ensure they get enough vitamin D.
Fatty Fish
Vitamin D is found in fish like salmon and mackerel. Omega-3 fatty acids, important for keeping your heart healthy, are also high in these fish. About 447 international units (IU) of vitamin D are in a 3.5-ounce (100-gram) serving of cooked salmon. This is more than the recommended daily amount for adults. A 3.5-ounce serving of cooked mackerel has about 345 IU of vitamin D, more than an adult needs daily.
Fish liver oil
Cod liver oil is made from a cod fish’s liver. It has a lot of vitamin D and other good things for you, like vitamin A. Cod liver oil is usually taken as a supplement, but some fish oil supplements also have it. A teaspoon of cod liver oil has about 1,360 IU of vitamin D, more than an adult should get in a day.
Egg Yolks
The egg white goes around the yellow part of an egg, which is called the egg yolk. Egg yolks are a great source of vitamin D and other nutrients like protein and choline. Large egg yolk has about 41 IU of vitamin D, about 5% of the amount adults should get daily.
Mushrooms
Some mushrooms, like shiitake and maitake, have vitamin D in them. You can find these in many grocery stores and farmers’ markets. Shiitake mushrooms have about 27 IU of vitamin D per 100 grams (3.5 ounces), while maitake mushrooms have about 25 IU per 100 grams (3.5 ounces).
Improved Foods
People who don’t spend enough time in the sun or have trouble getting this mineral from their food can get a lot of vitamin D from fortified foods. It is critical to remember that fortified foods are not a replacement for a healthy diet with various natural sources of vitamin D.
Some foods, like milk, orange juice, and cereal bowls, add vitamin D. Synthetic vitamin D is usually added to many foods to help people get enough of this important nutrient.
Fish Sardines
Vitamin D can be found in sardines. About 46% of the daily recommended intake (RDI) of vitamin D is in a serving of sardines that is 3.5 ounces (100 grams). It is a nutrient that dissolves in fat and is essential for bone health and the immune system. It also helps control the amount of calcium and phosphorus in the body.
Tofu
Vitamin D is a fat-soluble vitamin important for the body to work well. It is important for keeping bones strong because it helps the body absorb calcium and helps the immune system work. Vitamin D is added to tofu that has been fortified. Most of the time, this is done by incorporating a small amount of vitamin D into the tofu when it is made.
Vitamin D in fortified tofu could vary, but most servings have between 100 and 200 IU. For example, vegans and vegetarians may need to eat fortified foods to meet their vitamin D needs because they might not get enough from animal-based sources. Also, people at risk of not getting enough vitamin D may benefit from eating fortified tofu to get more vitamin D.
Yogurt
It is important for keeping bones strong because it helps the body absorb calcium and helps the immune system work. Fortified yogurt is a kind of yogurt that has vitamin D added to it. Most of the time, this is done by adding a little bit of vitamin D to the yogurt when it is made. There can be anywhere from 100 to 200 IU of vitamin D per serving in yogurt that has been fortified.
Pork-Chop
Pork chops are a cut of meat that comes from the loin of a pig. They have a lot of protein but not much vitamin D. Vitamin D is a fat-soluble vitamin important for the body to work well. It is important for keeping bones strong because it did help the body absorb calcium and helps the immune system work.
Even though pork chops have some vitamin D, it is not as much as in other foods. For example, a 3-ounce serving of cooked pork chops has about 1 IU of vitamin D, much less than the recommended daily amount of 600-800 IU for adults.
Cheese
It is important for keeping bones strong because it helps the body absorb calcium and helps the immune system work. Fortified cheeses are kinds of cheese that have vitamin D added to them. Most of the time, this is done by adding a little bit of vitamin D to cheese when it is made. Vitamin D levels in cheeses that have been added can range from 100 to 200 IU per serving.
Conclusion
Vitamin D keeps your bones strong and your immune system healthy. It is in some foods, but the body can also make it when the skin is exposed to the sun. Salmon, mackerel, sardines, cod liver oil, egg yolks, mushrooms, and foods like milk and orange juice with added vitamin D are all good sources.
To ensure you are getting enough vitamin D, eating a variety of these foods is important. If food and sun don’t give you enough vitamin D, you may need to add a supplement to meet your requirements. It’s always important to talk to a doctor or nurse before starting a new supplement regimen.
